About how athletes learn to deal with pressure, distraction and mental clarity
Preface
What happens in your head when things get exciting?
Are you thinking about your task — or the consequences of failure? Are you focused on the ball — or who’s in the stands?
Mental focus determines performance. Not only the physical preparation, but where your attention goes during the match it makes the difference.
In this article we explore the model of Hans Eberspächer: six concentration circles that help athletes understand, adjust and train their focus.
Eberspächer's six circles of attention
Eberspächer developed a model that describes how athletes focus their attention in moments of performance.
The closer to circle 1, the more functional the focus. The further out, the more distraction and risk of performance loss.
| Circle | Focus area | Examples of thoughts | Effect on performance |
| 1 | Me and my task | “Aim for zone 5 and strike.” | Full task orientation |
| 2 | Direct surroundings | “Crowd is loud.” “Coach is watching.” | Slight distraction |
| 3 | Comparison with ideal | “This has to be better.” “Why isn't it working?” | Doubt, uncertainty |
| 4 | Win or Lose | “I have to get this point.” “Don't lose now.” | Pressure, tension |
| 5 | Consequences of the outcome | “If I lose, I won't play anymore.” | Performance anxiety |
| 6 | Meaning or doubt | “Why am I even doing this?” “What's the point?” | Demotivation |
👉 The challenge: recognize which circle you are in, and learning to return again and again to circle 1.
Why is this model so useful in sports?
- The program makes attention visible
- It helps athletes reflect better
- It offers a language to train focus
- It normalizes that distraction is part of life — and can be managed
How do you work with this on the field?
1. 📡 Training recognition
Have players identify where their attention was during moments of tension or mistakes.
“What circle were you in when you made that mistake?”
2. 🔁 Practice return techniques
Use simple routines to return to circle 1:
- Breathing + cue word (“Focus”, “Now”)
- Task-oriented instruction (“Touch the line”)
- Short visual anchor (look at ball or net)
3. 🎯 Building pre-performance routines
Help athletes learn a consistent sequence that focuses their attention on important actions.
What it could mean for…
👥 Technical Committee
- Can attention training be incorporated into sports development?
- Can support coaches in mental learning strategies
- Can evaluate performance including mental presence
🧑🏫 Coach
- Can use the circles as a reflection model during and after training
- Can structurally incorporate routines, cues and moments of focus
- Can make distraction discussable without judgement
🧠 Coach
- Can build individual focus profiles with athletes
- Can identify mental pitfalls without making it 'heavy'
- Can integrate attention into match discussions
🧍 Player
- Learn to recognize thoughts and distractions
- Gets a grip on where his or her head is during play
- Learn to consciously return to functional focus
👪 Older
- Gains understanding of behavior during matches (“he was in circle 5…”)
- Can ask constructive questions (“What helped you come back?”)
- Can put the pressure to win into perspective by focusing on process
In Summary
Eberspächer's six circles of attention provide athletes with a mental map: where is your focus — and where should it be?
By consciously training these circles, athletes learn to deal with pressure, distraction and performance pressure. Not by working harder, but by better to aim.
Sources
- Eberspächer, H. (2006). Mental Training in Sports
- SportScience.blog (2019). Eberspächer's six circles of attention
- Beilock, S. (2008). Choke
